TUESDAY

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WHAT A GREAT DAY! THANKS TO EVERYONE, FROM THE MEMBERS THAT COMPETED AND THE MEMBERS THAT HELPED. WE CAN’T WAIT UNTIL NEXT YEAR.

CORE
(5 Rounds)
10 sit-ups
10 v-ups
20 banded good mornings
REST 1:00

WOD
(For time)
50/35 cal bike
200 double unders
800 meter run

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FRIDAY

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STRENGTH
(EMOM x 10)
2 back squats @+10#

WOD
(21-15-9 reps for time)
Deadlift @225/155#
Box jumps @24/20

THURSDAY

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WOD
(20 rounds for time)
8 kB swings @50/35#
6 HSPU
4 snatch @95/65#

WEDNESDAY

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STRENGTH
(EMOM x 10)
2 Shoulder press @5#

WOD
(7 rounds for time)
12 burpees to plate
12 wallballs @20/14#
20 situps

TUESDAY

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STRENGTH
(E1:30 x 5)
Clean deadlift w/2 sec pause @position 2 + 2 Power Cleans @70%

WOD
(12 minute clock)
200 meter run
30 power cleans @95/65#
200 meter run
30 power cleans @115/75#
200 meter run
30 power cleans @135/95#
200 meter run
AMRAP remaining time @155/105#

MONDAY

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STRENGTH
(EMOM x10)
MIN 1: 5 HSPU +1 rep each minute
MIN 2: 5 strict pull-ups +1 rep each minute

WOD
“JACKIE”
(For time)
1000 meter row
50 Thrusters @45/35#
30 pull-ups

SATURDAY

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WOD

(AMRAP in 10)
3 rope climbs
5 HSPU
7 OHS @115/75#

REST 5:00

(AMRAP in 10)
3 rope climbs
5 HSPU
14 OHS @95/65#

REST 5:00

(AMRAP in 10)
3 rope climbs
5 HSPU
21 OHS @75/55#

FRIDAY

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STRENGTH
(E1:30 x 5)
Snatch deadlift w/2 sec pause @position 2
+
2 Power snatch @65%

WOD
(21-15-9 reps for time)
Bar facing burpees
Power cleans @135/95#

THURSDAY

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SKILL
(EMOM x10)
MIN 1: 5 kip swings
MIN 2: 15 tuck ups

TEAM WOD
(FOR TIME)
100 cal row
100 Kb swings @50/35#
100 abmat sit-ups
100 box jumps @24/20”

*Teams of 2, break reps up how ever you choose.

WEDNESDAY

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STRENGTH
(EMOM x 10)
3 Front squats @10#

WOD
(AMRAP in 10)
3 T2B
3 Thrusters @95/65#
25 double unders
6 T2B
6 thrusters
25 double unders
9 T2B
9 thrusters
25 double unders
*continue the pattern until time runs out